12 Essential Pillars of a Collegiate Player: The Framework to Greatness

Monday, July 21

If you do this one thing then____. The secret to ____. All you need is____

We’re often drawn to the promise of simplicity, a single tactic, a secret supplement, a breakthrough routine. Especially in the high-pressure pursuit of collegiate athletics, these claims offer relief from the complexity. But the truth is less marketable, and far more demanding. There is no singular solution. The path to becoming a collegiate athlete is not defined by what’s quick or clever. It's defined by consistency across many disciplines, sustained over time. This isn’t about discovering a secret. It’s about committing to a system. 

Below is a full accounting of the elements that, together, form the foundation of a collegiate athlete.

ONE: TRAINING BEYOND THE LESSON

Weekly twice a week tennis lessons are valuable but they are not enough. Reaching the collegiate level requires a deeper commitment: at least two hours of focused training each day, with or without a coach. This isn’t “extra work.” It’s the minimum required to grow. We’ll break down how to use that time with purpose in the sections ahead.

TWO: DRILLS 

Excellence is trained into the body through repetition. For tennis players, that repetition comes through intentional drilling. Each session should begin with a specific objective: tracking the ball more precisely, hitting defined targets, building consistency, refining form. The more specific the better. From there, the drills should serve the goal. That might look as simple as a partner feeding forehands, again and again. This practice done with intention, it becomes the groundwork for mastery.

THREE: SERVES 

If there is one true “secret,” it’s the serve. Often overlooked, it is arguably the most critical shot in tennis. A powerful, reliable serve sets the tone from the very first point. Within the minimum two hours of daily training, dedicating at least 30 minutes specifically to serving is essential. Like any drill, serving practice should be approached with clear, focused objectives to ensure meaningful improvement. You need to have a reliable first serve and an even more reliable second serve. 

FOUR: CONDITIONING 

In addition to the daily two-hour tennis practice, dedicating around four hours each week to conditioning and fitness is essential. This focused training develops the physical attributes critical for collegiate-level performance:

• Explosiveness

• Speed

• Agility

• Footwork coordination

• Reaction time

• Dynamic strength

FIVE: RECOVERY

One of the greatest frustrations is investing time and effort only to be sidelined by injury. That’s why injury prevention must be an integral part of any training regimen. Before lessons, matches, and practices, a comprehensive full-body dynamic warm-up is essential to prepare the body. Equally important is a deliberate cool-down routine afterward to signal to our body a fast recovery. 

SIX: PROTEIN + NUTRITIONAL MEALS 

Proper recovery hinges significantly on nutrition, with a particular focus on adequate protein intake. While we’re not dietitians, some fundamental principles can make a meaningful difference: prioritizing whole foods and reducing added sugars lays a solid foundation for sustained performance and recovery

SEVEN: HYDRATION 

Hydration requires intention. Electrolytes are essential, but not all formulations are equal. Beware of ones with added sugars. Choosing cleaner options preserves balance without compromising endurance or recovery

EIGHT: UTR TENNIS TOURNAMENTS 

Your UTR is the clearest measure of your hard work. To translate your training into real opportunity, aim for a UTR of 11.5 to break into a top 50 D1 lineup, or 12.0 to be full scholarship-ready. Keep in mind this is not a hard measuring stick. Think of it as a general range of rule of thumb. There are still plenty of opportunities to play at a collegiate level. We encourage you to still reach out to coaches even if your UTR is not above an 11. There are many nuances to UTR scores which we will cover in future articles. 

The chart below is specific to men’s collegiate tennis and is intended as a general guideline for UTR targets based on division and program level. Many variables can influence a coach’s decision, including geographic location, team needs, recruiting timelines, academic standing, and program-specific preferences. UTR targets that are intentionally set slightly above average. The goal is to give aspiring athletes a competitive advantage in the recruiting process

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NINE: FILM YOUR MATCHES & PRACTICES

You must learn to coach yourself. Don’t rely on trainers or coaches to do the thinking for you. Instead, step into their role—observe your own practices and matches with clear eyes. There’s a quiet but important distinction between feeling like you're doing something right and seeing yourself actually do it.

TEN: WATCH PROFESSIONAL MATCHES 

Learn from the best. Watch professional tournaments. Observe how top players handle different situations, how they construct points, manage momentum, and make decisions under pressure. Notice the details: footwork, timing, body language between points.  The goal isn’t imitation, but understanding. Let their discipline sharpen your eye and raise your standard

ELEVEN: GROWTH MINDSET 

Every lesson and practice should leave you with something—however small. More explosive movement. A wider stance on the backhand. Tossing the ball a little higher on the serve. Growth is cumulative. You build it piece by piece. What matters is that you walk off the court knowing one thing you did better, and one thing you’ll keep sharpening. Make that your standard.

TWELVE: DISCIPLINE 

Many players miss the chance to compete at the college or even professional level—not because they lack talent, but because they struggle to stay consistent with the fundamentals outlined in points 1 through 11. Discipline is the thread that holds it all together. Without it, even the best intentions fall apart. It’s not easy—but it’s essential. What makes discipline sustainable is clarity. When you know your why and be detailed. “I will play in the top 3 at XYZ college for 4 years by increasing my UTR to a #. 

Written by Janine Michel & Nils Michel